Weight loss trap, do you exercise to fat?

Remember in the previous issue, have you been doing ineffective weight loss exercises? We talked about 7 traps of "ineffective weight loss". What is the most effective exercise method of "low-intensity exercise" that truly "loss fat". Before you are still half-believing, let us think about whether you have been doing some hard work and sweat that "has no exercise at all"?

　　Every time I talk to my friends about the sad weight loss diary of the past, and listen to everyone complaining about how to exercise hard, but the fat meat is still It is standing and the curve is gone... But why the more you exercise, the less you lose weight? The answer is that - too much exercise, the wrong exercise method, there is no effective burning of fat, not just exercise can get the desired effect

1. Swing hard and exercising for too long

This is the most common mistake made by fat students, because they are eager to lose the fat that has been accumulated for many years, want to complete the perfect transformation at once, and they are crazy training at all costs. !But you should understand best that you can’t eat it in one bite when you get fat. For example, many people like to run and hike. Some people run 10 or 20 kilometers in two or three days

This is also again. Exercise too long will cause the body to consume too much calories in a while, and the reserved calories will lose balance, which will inhibit the secretion of "leptic voxel"; in addition, you are extremely hungry after a lot of exercise, and it is easy to eat more and absorb more. The first priority for stockpiling is fat. Moreover, the amount of absorption is much more than the calories you burn after working hard to exercise.

2. "I haven't exercised to get fat", no matter how tired you are, you won't lose weight!

Everyone can run, and there is no need to teach you. However, some people can lose weight by running. Some people have poor results. Why? Because they don't master the key points.

In recent years, many people have learned the popular Internet weight loss exercises because they want to lose weight. They twist their waists and hips every day, which will damage their spine joints. The business of Shaofujian, but the waist circumference has not been reduced much. It is not possible to just follow it and not understand the key points.

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There are also "weekend exercisers" who do too much or high-intensity exercises at a time on holidays. However, they do not know that the too strong and too dense exercise methods will not only imbalance the body's calorie regulation, but also reduce immune cells and become sick easily. For people who already have chronic metabolic diseases, not to mention improving their health, it will also increase the burden! Continuing to practice incorrectly is really scarier than not exercising!

　　Exercise pays attention to methods, and there are thousands of exercises. Every exercise has different properties. Not any exercise can burn fat. The energy metabolism method has a specific pattern. The fat metabolism process has its own unique exercise method - oxidation. Only when a person performs long-term endurance exercises, the calories provided by the body sugar are far from meeting the needs. By increasing the supply of a large amount of oxygen, the fat in the body is oxidized and decomposed to produce heat energy for the human body. That is, burning fat.

　　The exercise of fat burning ——Aerobic exercise

　　So if you want to burn fat, you have to ensure that your exercise is aerobic exercise. Take running as an example. You need to jog, control your heart rate, and control your time. Instead of simply running

The characteristics of aerobic exercise: low intensity, rhythmicity, and long duration.

　　Ideal aerobic exercise must meet the following standards:

　　First, comprehensive exercise of large muscle groups. It can increase the heart rate of the exerciser to a certain range (220-age)* (0.6-0.8),

　　Second, keep it for more than 20 minutes. Before aerobic exercise, the muscle glycogen is the main energy supply. The fat supply will only start 15 to 20 minutes after exercise, so it is generally required that aerobic exercise last more than 30 minutes. However, it should not be too long, as the fat burning efficiency will decrease over a long time. It is recommended to be 30-60 minutes

　　Third, common aerobic exercises include walking (walking, brisk walking), Jogging, playing ball, swimming, climbing, cycling, aerobics, Tai Chi, etc.

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